Quick update to yesterday. I stuck to my plan, save a single glass of Red Wine, and I did not even have the extra blocks yesterday. One week down, four to go. Read Full Story

Quick update: I kept it to 14 high-protein blocks or less this week. No alchohol, no grains except Steel-cut oats. In fact here is all I had to eat this week: Steel-Cut OatsMilk96/4 beefEggsOlive OilVegetablesMarinara SauceCoconut milkSpicesCoffeeI lost a few pounds and a half-inch off my waist. I am craving some Manhattans at Cesar, and this is supposed to be my "cheat day" so we shall. see. Read Full Story

What a hottie! And that girl is not bad looking either... Seriously, Fellow CF trainer and Zoner Connie is undertaking the "Metabolic Diet", I'm going to try it too, but first I am really focusing on losing the lard. This is day four, and it is going OK so far. Just so long as I stay strict, I feel fine and have no cravings. We will see if I have the discipline to keep it up for another 33 days. Check out Connie's blog here: Fellow CrossFitter, Max and my sister Maria got into a... Read Full Story

Starting May 4th, and continuing thereafter on an ongoing basis CrossFit East Bay at Touchstone will offer a "Fundamentals" class at Sunday, Noon. This is an opportunity to learn the movements and Concepts of CrossFit in a relaxed and supportive environment. Folks new to CrossFit are encouraged to attend, and experienced CF'rs can feel free to drop in to brush up on basic skills. There will be a brief "finisher" workout at the end of each session, around 10 minutes. For more in depth training... Read Full Story

Fish Oil Supplements are highly recommended not only on the Zone Diet, but also by Crossfit. I’m finally prepared to make a recommendation for a supplier that meets my own exacting standards. Despite spending many hours searching and contacting suppliers in the UK, I eventually gave up trying to find a reliable UK supplier of properly and verifiably refined Fish Oil (Pharmaceutical Grade if you care for that term) to the proportions and quality levels as define in The Zone Diet. I didn’t... Read Full Story

I just finished a 6-week strength cycle, and while I am happy with my progress my body composition seems firmly stuck in the "healthy" range, which is not acceptable! I'm at 176# and 16% bodyfat, or 149# lean mass. Based on my recent lifts I would estimate the following 1RMs: Deadlift 388# (PR is 395 @ 193#) Push-Press 182# (PR) Squat 252# (PR was 300# @ 193#) Bench Press 231# (PR was 287.5# a long time ago) Hang Power Clean 177# (PR) While my balance of strength and body comp is better... Read Full Story

Man I wish I had one of these yesterday! I coached 20 people through "Quarter Gone Bad" and "Reverse Quarter Gone Bad" at the same time! That means there were people doing 15 seconds rest and 45 seconds work and people doing 45 seconds work and 15 seconds rest at the same time for 5 rounds of 3 movements each! That is 30 transitions! My brain hurts! For the record this how it should be done: :00 QGB GO! :15 QGB REST, RQGB GO! :00 RQGB GO, QGB GO! :15 QGB REST, RQGB GO! Repeat 13 more... Read Full Story

Don’t ask me how but I stumbled onto a funny condom advert the other day so thought I’d post a few up. These are all completely safe to watch, no nudity or swearing or anything, although I wouldn’t show them round my daughter, simply because I don’t yet want to answer the obvious first question: “What’s a condom for?” The consequences of not using Condoms: WPvideo 1.10 The effects of keeping Condoms in the car: WPvideo 1.10 Apparently this advert was banned, but I remember... Read Full Story

Proper nutrition is the foundation of athletic performance and fitness. Without it, you can work out as hard as you are able to (which won't be very hard), many hours a week, and you will never progress beyond beginner-intermediate, if that. To quote Coach Glassman from "World Class Fitness in 100 Words": "Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat." Before you get too scared, I know many... Read Full Story

Volumetrics is the best carefully researched diet plan, and "The Best Life Diet" is the best diet book, Consumer Reports says. Volumetrics is based on the research of Penn State nutritional science professor Barbara Rolls, PhD. The Volumetrics diet stresses eating foods with low "energy density" — that is, foods with relatively few calories per portion. Such foods include fruits, salads, and soups. The Best Life Diet, by personal trainer and exercise physiologist Bob Greene, stresses... Read Full Story